Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot from the heel bone to the toes. This tissue supports the arch and absorbs shock during movement. When irritated or inflamed, it causes pain, often in the heel.
Can Plantar Fasciitis Affect Both Feet?
Plantar fasciitis can affect both feet, a condition called bilateral plantar fasciitis. While often in one foot, it occurs in about one-third of individuals.
Bilateral plantar fasciitis can stem from various factors. Systemic issues, such as inflammatory conditions like rheumatoid arthritis, can cause simultaneous inflammation in both feet. Activities placing symmetrical stress, like prolonged standing or running, also contribute. Sometimes, a problem in one foot leads to compensatory strain and pain in the other.
Understanding the Causes of Plantar Fasciitis
Plantar fasciitis develops from factors that increase stress on the plantar fascia. Foot mechanics play a significant role; flat feet (pes planus) and high arches (pes cavus) affect weight distribution, straining the fascia. Excessive inward rolling of the foot, known as overpronation, also adds pressure.
Activity levels also influence its development. Sudden increases in physical activity, like a new exercise regimen or increased running mileage, can overstress the plantar fascia. Occupations requiring prolonged standing or walking on hard surfaces, such as factory workers or teachers, also elevate risk. Improper footwear, lacking arch support or cushioning, can exacerbate strain.
Other factors include obesity, which adds extra pressure, and tight calf muscles or Achilles tendons, limiting ankle flexibility and increasing fascia tension. The condition is also more common in individuals aged 40 to 60.
Identifying the Symptoms
The primary symptom is pain on the bottom of the foot, typically near the heel. This pain ranges from a dull ache to a sharp, stabbing sensation. It is often most severe with the first steps in the morning or after periods of rest.
While movement might initially lessen pain as the foot warms up, prolonged standing, walking, or intense physical activity can worsen it. Discomfort may also extend into the arch. Some individuals notice stiffness around the heel or a tight Achilles tendon.
Strategies for Relief and Recovery
Managing plantar fasciitis involves at-home care and professional medical interventions. Rest reduces stress on the inflamed tissue. Applying ice for 10-15 minutes, two to four times daily, helps reduce pain and swelling. Rolling a frozen water bottle under the foot provides both ice therapy and gentle massage.
Stretching exercises improve flexibility, focusing on the plantar fascia, Achilles tendon, and calf muscles. Supportive footwear with good arch support and cushioning helps distribute pressure evenly. Over-the-counter arch supports or orthotics provide additional support. Night splints, worn while sleeping, keep the plantar fascia and Achilles tendon lengthened, promoting overnight stretching.
If conservative measures do not provide sufficient relief, a healthcare professional may recommend further treatments. Physical therapy offers tailored exercises to strengthen lower leg muscles and stretch affected areas. Nonsteroidal anti-inflammatory drugs (NSAIDs) help manage pain and inflammation. Corticosteroid injections may reduce inflammation, though multiple injections are generally not recommended due to potential fascia weakening. Rarely, in persistent cases unresponsive to other treatments, surgery might be considered to relieve tension.